You guys gotta try this wide-grip Incline/Decline

[USMuscle9403]

A while ago Dante mentioned that Ruhl used an extremely wide grip on his chest exercises. I decided to give it a little try today. Lowered the weight that I normally use on Inclines about 20lbs, took a thumb-over-bar grip so wide that my hands couldn't get any wider and proceeded with my set. I honestly don't think I've felt a better stretch in my pecs than while doing this! It felt really great and I highly, highly recommend it. You may need to lower the weight but I truly believe it will be worth it. Not like it means much, but the pump was really incredible too, much more than when I was doing a medium-grip Incline.

I DO need to ask this though for the experienced guys that have tried this. Do you think that with a much wider grip that there would be more chance of a pec tear? I lessened the weight and shot for higher reps just to be on the safe side.

[bigp3]

I just bought Ruhls DVD last week. He used the smith Incline bench and took his grip out as far as your could possible go on the bar.. It blew me away

[Creator_11]

Ya and he still managed to bench 5 plates a side....

It's a good exercise, I've been using it for awhile now, but had to give it up lately, but I will be back at it soon.

Make sure you get your position correct before going heavy, and sound like you did the right thing USMuscle.

[Creator_11]

I DO need to ask this though for the experienced guys that have tried this. Do you think that with a much wider grip that there would be more chance of a pec tear? I lessened the weight and shot for higher reps just to be on the safe side.

I found its the shoulders that you need to be careful with on this one.

[GyM RaT 03]

I just tried this excersize about a week ago and I love it i will never do chest without a super wide grip again.


GR03

[In-Human]

Bad Rotators, can't do it anymore...

[BeeJ]

Do it with a flat-bench and bring the bar to your neck instead of your chest. You will need to do this with a good spotter and significantly lower the weight. IMO, nothing hits the extreme upper part of the chest better than this.

[hyp3r3xt3nsion]

i'd be leery of it; wide may be good for chest growth, but also a setup for major shoulder damage, regardless of weight moved.....

[asim]

Just looking at it makes me feel sore. I really think its gotta be painful for the rotator cuffs and could cause a tear if done incorrectly. I can imagine some nooby trying it with too much weight and tearing everything in his upper shoulders and pecs

[Egill]

Do you think that with a much wider grip that there would be more chance of a pec tear?

yes I would be extra careful while doing wide grip, alway's keep that big arch with your shoulder blades together and don't lift the weight to explosively,..... I have a very wide grip on one hammer machine in my rotation and I can defenitely feel more stress in my pecs and shoulders, especially on the borderline of the outer pecs & shoulders (Dante also said in the markus ruhl thread that it would be more dangerous).

[jimpaul]

Like Egill, I was going to say keep the shoulders back like D tells us to. Yes Allen, warm up good and don't get too explosive on the beginning THRUST.

jim

[Massive G]

Do it with a flat-bench and bring the bar to your neck instead of your chest. You will need to do this with a good spotter and significantly lower the weight. IMO, nothing hits the extreme upper part of the chest better than this.

It hurt my shoulders just thinking about benching this way....Agreed it does hit the upper outer chest well but you will destroy your rotator cuff before you get to where you want to be chestwise IMO

[rackitup]

A while ago Dante mentioned that Ruhl used an extremely wide grip on his chest exercises. I decided to give it a little try today. Lowered the weight that I normally use on Inclines about 20lbs, took a thumb-over-bar grip so wide that my hands couldn't get any wider and proceeded with my set. I honestly don't think I've felt a better stretch in my pecs than while doing this! It felt really great and I highly, highly recommend it. You may need to lower the weight but I truly believe it will be worth it. Not like it means much, but the pump was really incredible too, much more than when I was doing a medium-grip Incline.

I DO need to ask this though for the experienced guys that have tried this. Do you think that with a much wider grip that there would be more chance of a pec tear? I lessened the weight and shot for higher reps just to be on the safe side.

Indeed I also bought his DVD recently, and gave it ago on decline press last week, and will be doing it again today on incline press---

My verdict: Too early for progress, but shifted majority of stress on chest (aka off of tris), and great stretch Thumbs up from me

[goliath23]

Indeed I also bought his DVD recently, and gave it ago on decline press last week, and will be doing it again today on incline press---
My verdict: Too early for progress, but shifted majority of stress on chest (aka off of tris), and great stretch Thumbs up from me

has anybody done it on the decline press with a super wide grip because thats something i would really think works well.